[{"data":1,"prerenderedAt":127},["ShallowReactive",2],{"article-\u002Farticles\u002Fsedentary-8-moves":3},{"id":4,"title":5,"body":6,"category":116,"cover":117,"date":118,"description":119,"extension":120,"meta":121,"navigation":122,"path":123,"seo":124,"stem":125,"__hash__":126},"articles\u002Farticles\u002Fsedentary-8-moves.md","久坐族必練的 8 個動作",{"type":7,"value":8,"toc":99},"minimark",[9,13,16,21,26,29,33,36,40,43,47,50,54,58,61,65,68,72,75,79,82,85,96],[10,11,12],"p",{},"長時間坐著，身體會慢慢「記住」椅子的形狀 — 髖屈肌縮短、臀肌沉睡、胸椎僵硬、肩頸代償。痠痛不是突然發生的，是日積月累的姿勢慣性。",[10,14,15],{},"以下 8 個動作，每天 10 分鐘，依序做完就是一套完整的「反久坐」流程。",[17,18,20],"h2",{"id":19},"鬆開先處理緊繃的部位","鬆開：先處理緊繃的部位",[22,23,25],"h3",{"id":24},"_1-髖屈肌伸展弓箭步","1. 髖屈肌伸展（弓箭步）",[10,27,28],{},"單膝跪地呈弓箭步，骨盆往前推，感受前側大腿與髖部的延展。每側停留 30 秒。久坐最縮短的就是這裡。",[22,30,32],{"id":31},"_2-胸椎旋轉","2. 胸椎旋轉",[10,34,35],{},"四足跪姿，一手扶後腦，手肘向天花板方向旋轉打開，視線跟著走。每側 10 次。打開整天前傾的胸椎。",[22,37,39],{"id":38},"_3-貓牛式","3. 貓牛式",[10,41,42],{},"四足跪姿，吸氣塌腰抬頭、吐氣拱背低頭，讓整條脊椎一節一節動起來。10 個來回。",[22,44,46],{"id":45},"_4-頸部側向伸展","4. 頸部側向伸展",[10,48,49],{},"坐姿，一手輕扶頭側，讓耳朵靠近肩膀，停留 20 秒換邊。動作要慢，不要用力拉。",[17,51,53],{"id":52},"喚醒把沉睡的肌肉叫起來","喚醒：把沉睡的肌肉叫起來",[22,55,57],{"id":56},"_5-橋式","5. 橋式",[10,59,60],{},"仰躺屈膝，吐氣時臀部抬起，讓肩、髖、膝呈一直線，停 2 秒再放下。15 次。喚醒整天被坐扁的臀肌。",[22,62,64],{"id":63},"_6-鳥狗式","6. 鳥狗式",[10,66,67],{},"四足跪姿，對側手腳同時延伸，保持骨盆穩定不晃。每側 10 次。練的是核心的「穩」，不是力氣。",[22,69,71],{"id":70},"_7-靠牆天使","7. 靠牆天使",[10,73,74],{},"背靠牆站立，手臂貼牆呈 W 型，沿著牆面上下滑動。10 次。改善圓肩，喚醒上背。",[22,76,78],{"id":77},"_8-深蹲到站","8. 深蹲到站",[10,80,81],{},"雙腳與肩同寬，慢慢蹲到自己舒服的深度再站起。10 次。把「從椅子上站起來」這件事練好，就是最實用的肌力。",[83,84],"hr",{},[86,87,88],"blockquote",{},[10,89,90,91,95],{},"重點不是做得標準，而是",[92,93,94],"strong",{},"每天都做","。身體要的不是激烈的補償，是規律的照顧。",[10,97,98],{},"如果做的過程中有明顯疼痛，或想知道自己的痠痛從哪裡來，歡迎預約一次身體評估，讓我們陪你找到根源。",{"title":100,"searchDepth":101,"depth":101,"links":102},"",2,[103,110],{"id":19,"depth":101,"text":20,"children":104},[105,107,108,109],{"id":24,"depth":106,"text":25},3,{"id":31,"depth":106,"text":32},{"id":38,"depth":106,"text":39},{"id":45,"depth":106,"text":46},{"id":52,"depth":101,"text":53,"children":111},[112,113,114,115],{"id":56,"depth":106,"text":57},{"id":63,"depth":106,"text":64},{"id":70,"depth":106,"text":71},{"id":77,"depth":106,"text":78},"運動",null,"2026-06-01","一天坐超過 8 小時的你，肩頸和腰其實一直在替你扛。這 8 個動作每天 10 分鐘，把身體從椅子的形狀裡救回來。","md",{},true,"\u002Farticles\u002Fsedentary-8-moves",{"title":5,"description":119},"articles\u002Fsedentary-8-moves","GcIAjWd3zcjZKxuoVC0Z3e6aldEz4GXP72yVU9tND_M",1792060646041]